Mobilising before exercising - Haemnet

Mobilising before exercising prepares your body for exercise by generating heat and warming up your major joints: shoulders, spine and hips.

Aim to perform the exercises slowly and use gentle rhythmic movements to avoid stressing your body.

Dynamic Hamstring Stretch

Adopt a staggered stance, keeping your feet parallel and approximately a hip-width apart.
Hinge at the hip and as you push your glutes back, focus on lengthening the spine — keep it neutral, shoulders back and chest lifted.
Sweep your arms forward and up to shoulder level.
Lower your arms back to the start position and repeat the same sweeping action.
Return to an upright position and follow the same steps on your opposite leg.

Hip Rotations

Adopt a hip-width stance, keeping your knees soft.
Raise your knee up to sit in line with your hip, keeping the knee on the supporting leg soft to help with your balance.
Turn your knee to the side, as far back as is comfortable for you, focusing on creating a smooth movement at the hip joint.
Keeping your abs braced throughout the movement will help with your balance.
Repeat the above with the opposite leg.

Chest Openers

Adopt a wide stance with soft knees, and create an oval shape with your arms — elbows soft, shoulders relaxed.
Keeping your elbows soft, extend your arms back with a curved action to create a diagonal line with your shoulders.
Repeat in the opposite diagonal direction.
Follow the same movement horizontally across your chest.

Spine Rotations

Adopt a hip-width stance with soft knees.
Position your arms at shoulder height with your palms towards the floor.
Twist your trunk to the side, ensuring the rotation is at your waist — focus on keeping your hips forwards and fixed.
Aim to move your head in the same direction as your hands.
Twist to the other side, keeping your shoulders down relaxed throughout the movement.